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Post by Cormac on Sept 12, 2015 5:48:00 GMT -5
Notes. Close grip is much stronger now than before I started this new program 7 weeks ago. I'm hoping it transfers into a bigger overall bench. It will. Closer grip helps wider grip but the reverse is not true. What I like about close grip is it taxes the muscle instead of the joint. Definitely want to keep it as a mainstay in future programming.
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Post by Cormac on Sept 14, 2015 14:40:50 GMT -5
Monday 14/9/2015
DELOAD WEEK.
Bench bar x 10 80 x 5 125 x 5 155 x 3
170 - 3 x 3
Spoto Press 155 - 2 x 3
Chest fly superset with Pull ups . x 2 sets
Thick bar curls - 2 x 8.
Notes. Taking a much needed deload this week, the last couple of weeks have been intense and I need to rest up and prepare myself for the heavy weights that are coming next week.
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Post by Cormac on Sept 16, 2015 11:49:25 GMT -5
15/9/2015
Deload day 2
Safety squats w pause 200 - 3 x 3
Single leg dumbbell deads - 45s - 2 x 5
T-Bar rows - 2 x 6
Reverse lunges - 2 x 8
Landmines - 2 x 8
Notes.
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Post by Cormac on Sept 18, 2015 6:19:23 GMT -5
Thursday 17/9/2015
Deload day 3
Press - bar x 10 65 x 5 80 x 5 100 - 3 x 3
Close grip bench 165 - 3 x 3
Dips bw x 10 bw +10 - 2 x 6
Rear delt fly - 3 x 15
Dicks press - 65 - 3 x 8
Side plank - x 3 sets.
Notes. Sometimes deloads are just necessary, my lower back is loving the break.
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Post by Cormac on Sept 19, 2015 13:49:22 GMT -5
Friday 18/9/2015 Deload Day 4
Squats bar x 10 130 x 5 198 x 3 242 x 3
275 - 3 x 3
Deadlift 315 - 6 x 1
Notes. Dying with the flu had to force myself to do this one.
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Post by Ryan on Sept 19, 2015 20:25:03 GMT -5
Friday 18/9/2015 Deload Day 4 Squats bar x 10 130 x 5 198 x 3 242 x 3 275 - 3 x 3 Deadlift 315 - 6 x 1 Notes. Dying with the flu had to force myself to do this one. Good. I think we all need days like this to remind us what we're made of. Not to be overly dramatic, but I truly believe the most important training sessions are the ones that you had no business even showing up to. Anyone can train when they're feeling alright, but it takes a certain kind of person to realize that training isn't optional, regardless of circumstances.
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Post by Cormac on Sept 21, 2015 15:05:43 GMT -5
Friday 18/9/2015 Deload Day 4 Squats bar x 10 130 x 5 198 x 3 242 x 3 275 - 3 x 3 Deadlift 315 - 6 x 1 Notes. Dying with the flu had to force myself to do this one. Good. I think we all need days like this to remind us what we're made of. Not to be overly dramatic, but I truly believe the most important training sessions are the ones that you had no business even showing up to. Anyone can train when they're feeling alright, but it takes a certain kind of person to realize that training isn't optional, regardless of circumstances. I agree Ryan, when everyone else is just laying on the couch feeling miserable, i;d rather just sweat it out for a while in the gym. Even if I don't get lots in, it's still more practice with the lifts.
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Post by Cormac on Sept 21, 2015 15:13:32 GMT -5
Monday 21/9/2015
Squat - Bar x 10 135 x 3 220 x 3 285 x 2 320 x 1 add belt 352 x 1 add knee sleeves + belt 375 x 1 knee sleeves + belt
Speed squats 325 - 4 x 2 double done every 2 minutes.
Deadlifts
135 x 3 220 x 2 308 x 2 375 x 1 418 x 1 463 x 2 *pr for a double
Speed deads
396 - 4 x 2 with 90 secs rest between doubles.
Heavy front squat holds - 355 x 2 sets (Hold in a static position at the top for 15 secs).
Notes. Pretty decent day in the gym. Weight is getting heavy on squats and i'm walking all these out without knee wraps. Also got a personal best on deadlifts for a double, both reps done dead stop. I don't really use touch and go as my weakness is off the floor.
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Post by Cormac on Sept 22, 2015 14:53:00 GMT -5
Tuesday 22/9/2015
Bench bar x 10 80 x 5 125 x 4 155 x 3 187 x 2 210 x 1 220 x 1 231 x 1 a good long pause on this.
215 - 3 X 2
Spoto press ( 1 sec pause in bottom position) 198 - 3 x 3
Chest flyes 3 x 12 w 35s superset with ring pull ups 3 x 5 bw +12.5
Alternating Hammer curls - 35 s x 6,5,5. way to heavy after chins, my biceps were blown.
Notes. Benched heavy for me on very little calories and an exhausting heavy lower body day yesterday. I'm happy with the result. Bench pr's are coming soon.
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Post by Cormac on Sept 24, 2015 15:22:02 GMT -5
Thursday 24/9/2015
Paused Safety Squats (1 count pause).
bar x 8 100 x 3 175 x 3 210 x 2 235 - 4 x 3
Single leg dumbbell deadlifts 45s - 3 x 3 I really don't like these.
Pendlay rows - 165 - 4 x 5
Lunges - 45s - 3 x 8
Landmines - bar x 8 each side bar + 25 - 2 x 8
Notes. My second lower day each week is usually comprised of smaller exercises. Many of which i'm terrible at.
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Post by Cormac on Sept 25, 2015 14:16:38 GMT -5
Friday 25/9/2015
Overhead press bar x 10 65 x 5 90 x 3 110 x 3 132 x 1
155 x 1 *pr 155 x 1 155 x miss
Close grip Bench bar x 10 135 x 5 175 x 3 210 x 3 210 x 3 210 x 5 *pr
Dips BW X 5 BW +70 X 3 BW +10 X 12
rear delt flyes - 3 x 20
Dicks press - 90 x 6,6,6,9.
Sled drags x 2 (length of garden and back)
Notes. Finally got 155 on the overhead press.
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Post by Cormac on Sept 28, 2015 15:38:47 GMT -5
Monday 29/9/2015
Squats 80 - 2 x 5 135 x 3 220 x 2 265 x 2 308 x 1 add belt 340 x 1 belt plus sbd knee sleeves 365 x 1 390 x 1 *15lb pr raw without knee wraps.
Deadlifts 135 x 3 220 x 3 315 x 2 175 x 1 420 x 1 470 x 2 * this is pr for a double, also done on a stiff bar.
Front squat holds
365 - 2 x 15 secs
Notes. Stressful day in work and limited chances to eat so I just got the heavy stuff done and called it a day. I would have pulled 470 for a triple had I have gone for it.
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Post by Cormac on Sept 30, 2015 14:20:22 GMT -5
Wednesday 30/9/2015
Bench With comp pause bar x 10 80 x 5 132 x 4 165 x 3 198 x 2 220 x 1 236 x 1
215 - 4 x 2
Spoto press 205 - 3 x 3
Chest flyes - 35s -3x12 superset with pull ups-BW +15 - 3 X 5
Alternating Hammer curls - 35s x 7,5,4
Notes. Iv'e stuck religiously to Josh Bryant's programming and it's paying off. My bench is more consistent and i'm doing all my bench training on my texas power bar, which has always given me a lot of trouble for benching. Iv'e been following Josh's programming for 10 weeks and I have two more weeks left.
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Post by Ryan on Oct 1, 2015 6:54:09 GMT -5
Wednesday 30/9/2015 Bench With comp pause bar x 10 80 x 5 132 x 4 165 x 3 198 x 2 220 x 1 236 x 1 215 - 4 x 2 Spoto press 205 - 3 x 3 Chest flyes - 35s -3x12 superset with pull ups-BW +15 - 3 X 5 Alternating Hammer curls - 35s x 7,5,4 Notes. Iv'e stuck religiously to Josh Bryant's programming and it's paying off. My bench is more consistent and i'm doing all my bench training on my texas power bar, which has always given me a lot of trouble for benching. Iv'e been following Josh's programming for 10 weeks and I have two more weeks left. Good work. Always good to stick with a plan; it will pay dividends.
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Post by Cormac on Oct 2, 2015 4:54:48 GMT -5
Thursday 1/10/2015
Safety bar pause squats. bar x 10 125 x 5 185 x 3 210 x 3 235 - 5 x 3 with 2 min rests between sets.
Single leg dumbbell deadlifts - 55s - 3 x 4
Pendlay rows - 170 - 4 x 5
Reverse lunges - 55s - 3 x 6
Weighted Planks - 3 x 45 secs with 35lb plate.
Notes. This is a lower body accessory day I do every week. I don't think I will ever enjoy doing single leg work, but I need to build a lot more muscle before I start leaving it out.
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Post by Cormac on Oct 2, 2015 14:42:16 GMT -5
Friday 2/10/2015
Close grip Bench 45 x 10 80 x 5 132 x 5 175 x 4 200 x 2 215 - 3 x 3
Seated db arnold press - 35s x 8 45s - 3 x 8
Dips- bw x 8 45 x 5
Mid back db rows 5 x 10 Banded tri extensions 4 x 10-15
Notes. Third straight day training, i'm exhausted going to rest up over the weekend.
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Post by osu122975 on Oct 2, 2015 16:39:06 GMT -5
Three straight days.....? I thought you were just getting started. Actually if you keep the volume low enough its a GREAT way to gain massive strength. What you wanna do sometime is do a daily heavy single (not a grinder but at least 90%) for 2 weeks straight and see where it takes you....Alternate this way: squat/bench/dl/bench You'll be amazed at what you can do.
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Post by Cormac on Oct 6, 2015 17:01:23 GMT -5
Thanks for the tip OSU. I think your 100 percent right if volume is kept very low, you can really destroy some heavy maxes, definitely worth trying out. But after this week I am looking forward to getting back to doing rep work, I miss it so much.
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Post by Ryan on Oct 7, 2015 7:18:34 GMT -5
Thanks for the tip OSU. I think your 100 percent right if volume is kept very low, you can really destroy some heavy maxes, definitely worth trying out. But after this week I am looking forward to getting back to doing rep work, I miss it so much. Wow, a powerlifter who enjoys volume work? Something's not quite right with this guy. LOL
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Post by Cormac on Oct 7, 2015 10:39:12 GMT -5
Thanks for the tip OSU. I think your 100 percent right if volume is kept very low, you can really destroy some heavy maxes, definitely worth trying out. But after this week I am looking forward to getting back to doing rep work, I miss it so much. Wow, a powerlifter who enjoys volume work? Something's not quite right with this guy. LOL I know right! I still need to build a lot of muscle to be a good powerlifter so like it or not i'l needing lots of volume haha
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Post by Cormac on Oct 7, 2015 10:48:11 GMT -5
Tuesday 6/10/2015
Squats 45 x 8 130 x 3 200 x 3 265 x 2 308 x 1 add belt 345 x 1 add knee sleeves 375 x 1 401 x 1 *26lb personal best for me without knee wraps.
Deadlifts 135 x 5 220 x 3 308 x 2 400 x 1 add belt 440 x 1 485 x 2 *pr for a double
Notes. Great training session in the books. Ive come to the heaviest week in this training cycle and improved my raw squat 26lb to 401, my previous best with wraps was 418 so i'd say my wrapped squat will be considerably stronger now. Also I managed a double at 485 on deadlifts. My all time best deadlift is 507 for 1 so my deadlifts are currently the strongest they've ever been, I would think i'm probably good for 520-530 right now.
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Post by Cormac on Oct 8, 2015 3:57:49 GMT -5
Wednesday 7/10/2015
Comp Bench 45 x 10 80 x 5 130 x 3 165 x 3 200 x 2 220 x 1 242 x 1 (good long pause here, this is a 6lb paused personal best).
254 x 1 *huge pr for me. This was admittedly touch and go but it's a 12lb touch and go pr. 265 x 0 I got greedy here, but I gave it a good push and i'm not too far from getting this.
220 - 3 X 2 (All paused)
Spoto Press 210 - 3 x 3
Weighted ring pull ups - bw + 17.5 x 6 , 3 , 4
Reverse curls - 1 x 25
Notes. Oddly enough this is the lift i'm most proud of even though it's by far my worst. Ive had to try a lot of different things out to get my bench numbers moving (set up, grip width, frequency, accessory work). I firmly believe adding in standing overhead press and heavy close grip bench is a big part of why I was able to finally make some progress. I've also changed my set up quite a bit
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Post by Ryan on Oct 8, 2015 7:12:02 GMT -5
Wednesday 7/10/2015 Comp Bench 45 x 10 80 x 5 130 x 3 165 x 3 200 x 2 220 x 1 242 x 1 (good long pause here, this is a 6lb paused personal best). 254 x 1 *huge pr for me. This was admittedly touch and go but it's a 12lb touch and go pr. 265 x 0 I got greedy here, but I gave it a good push and i'm not too far from getting this. 220 - 3 X 2 (All paused) Spoto Press 210 - 3 x 3 Weighted ring pull ups - bw + 17.5 x 6 , 3 , 4 Reverse curls - 1 x 25 Notes. Oddly enough this is the lift i'm most proud of even though it's by far my worst. Ive had to try a lot of different things out to get my bench numbers moving (set up, grip width, frequency, accessory work). I firmly believe adding in standing overhead press and heavy close grip bench is a big part of why I was able to finally make some progress. I've also changed my set up quite a bit Bench is also historically the bane of my existence, with my long chimpanzee arms and whatnot, so when I make progress on it, it gets me pretty fired up too. I also notice the same spike in strength that you mention when i do a bunch of CG work and overhead strict press work. I might suggest also adding incline BB and DB work as well; that seems to fall right in line with the strict overhead press strength gains. Keep it up. Seems like you're always progressing!
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Post by osu122975 on Oct 8, 2015 9:23:22 GMT -5
Thanks for the tip OSU. I think your 100 percent right if volume is kept very low, you can really destroy some heavy maxes, definitely worth trying out. But after this week I am looking forward to getting back to doing rep work, I miss it so much. Wow, a powerlifter who enjoys volume work? Something's not quite right with this guy. LOL Believe me, if you do it right, the volume will be there. Think about it. Lets say for 4 straight days you do triples starting at 50% of your max adding 5 to 10 kilos per set until you reach a weight you know you won't get for triples. The next four days you do doubles the same way and then singles. That's 12 days of training straight. Then deload or just take a few days off. You've now trained 12 days in a row - approx 2 weeks. I promise you it is very intense and you will get the volume and intensity. You could also get away w/ doing 5's, triples and doubles if you don't want to do singles but I do 3,2,1 because the other way needs a younger man like yourself to pull off. Example in your case: Deadlift 100x3 110x3 120x3 130x3 140x3 150x3 160x3 170x3 Won't get 180x3 this time but when you do doubles you'll be able to get 180 and possibly 190. But look at the volume....its a lot! If you do decide to try this sometime, I'd suggest going like this: squat/bench/deads/slingshot bench or 2-board or floor press or close grip (just some variation) Plenty of reps, plenty of volume and good intensity as well. If you ever do this, do not miss reps. If you doubt a weight, then stop there. The next time you'll get it. Plan for tomorrow kind of thing. Always have good form. Do not grind any reps that force you to alter your form. For this, I'd probably keep the accessory stuff low or none at all. Keep pushing hard. You're doing great.
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Post by 3speed on Oct 8, 2015 12:43:17 GMT -5
^^^ Advice that is pure gold right there. More volume is always going to be the key to success. Your body will respond to volume before it responds to intensity. I would normally caution someone to slowly ramp up the volume, but you already do a good bit of volume.
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